Day 4
WOD 181018
warm-up – Coach’s Choice
A. 4 x 90sec workload @ 90% effort, rest 90sec b/t sets
@ 0:00, 3:00, 6:00, 9:00…
150m/100m row + 10 burpees + max reps db power snatch until time expires… 50/35
(larger heats can partner up… one works while the other rests)
rest to 18:00 on timer, then B… during rest accumulate 1min for FLR and SB each side
B. 4 x 90sec workload @ 90%, rest 90sec b/t sets
@ 18:00, 21:00, 24:00, 27:00
10cal/7cal bike + 1-3 wall climbs + max air squats until time expires
(larger heats can partner up… one works while the other rests)
C. post WOD recovery